While sitting in a chair with your hands on the front corners left yourself up and away from the front of the chair.
Slowly lower yourself towards the floor. When you have gone down as low as you can the push yourself up extending your arms.
Do this 15-20 times.
"It is not only useful for staff who are experienced but a valuable tool for those subject staff who have to take teams."
The variety of sessions across sports - sometimes we steal session ideas from one sport and use them with another.
As we enter the business end of the competition, we take a look at the remaining eight teams and the key talking points surrounding each side.